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HIIT Workout

Jamie July 25, 2023

Here’s an intense High-Intensity Interval Training (HIIT) workout that will challenge your cardiovascular fitness and strength.
This workout is designed to push your limits and maximise calorie burn in a short period.
Remember to warm up before starting and cool down afterward.
If you have any existing health conditions or are new to exercise, consult with a fitness professional or doctor before attempting this workout.

Workout Structure:
Duration: Approximately 25 minutes (excluding warm-up and cool-down)
Intensity: High

Format: 5 exercises performed in a circuit style
Work interval: 40 seconds
Rest interval: 20 seconds

Warm-up: Perform each warm-up exercise for 30 seconds.
Jumping jacks
High knees
Arm circles (forward and backward)
Bodyweight squats
Butt kicks

HIIT Workout: Complete 3 rounds of the following circuit with a 1-minute rest between each round.

Burpees: Explosive full-body exercise.
Start in a standing position.
Drop into a squat and place your hands on the floor.
Kick your feet back into a plank position.
Perform a push-up.
Jump your feet back towards your hands.
Explosively jump up, reaching your arms overhead.
Land softly and immediately go into the next repetition.

Mountain Climbers: Targets core and cardio.
Start in a plank position with your arms straight.
Bring one knee towards your chest and then quickly switch legs.
Move your legs back and forth in a running motion while keeping your core engaged.

Jump Lunges: Targets legs and glutes.
Start in a lunge position with your right leg forward and left leg back.
Explosively jump up and switch legs mid-air.
Land with your left leg forward and right leg back.
Continue alternating legs for the duration of the interval.
Push-ups with Shoulder Taps: Targets chest, triceps, and core.
Perform a standard push-up.
Once you’re back in the plank position, lift your right hand off the ground and touch your left shoulder.
Return the right hand to the ground and repeat on the other side.
Box Jumps (or Step-ups): Targets lower body power.
Find a sturdy box or platform.
Explosively jump onto the box with both feet at the same time.
Step back down or jump back down with control.

Cool-down: Perform each cool-down stretch for 30 seconds to 1 minute.
Standing forward fold
Chest opener stretch
Quad stretch (hold each leg)
Hamstring stretch (hold each leg)
Child’s pose
Remember to hydrate throughout the workout and listen to your body. If any exercise feels too intense, you can modify it or take a short break before continuing. Enjoy the challenge and the feeling of accomplishment after completing this intense HIIT workout!